Foods High in Catechins

Chocolate and red wine may seem like decadent indulgences. But they’re also full of natural compounds called catechins, which may promote heart health and cut your risk of some cancers. Too much of a good thing could cause other problems though, so stick with recommended amounts of catechin-rich foods and beverages for best results.

What Are Catechins?

Catechins belong to a division of phytonutrients called flavanols. Research suggests they act as antioxidants in the body, with the potential to combat everything from cardiovascular disease and hypertension to different types of cancer and Alzheimer’s disease. An umbrella term, catechins include compounds such as epicatechin (EC), epigallocatechin (EGC), epicatechin gallate (ECG) and epigallocatechin gallate (EGCG), found in different concentrations in a variety of foods and beverages.

Fruits High in Catechins

Among foods high in catechins are fresh fruits. Some of the largest concentrations of catechins per serving occur in apples (peel on), apricots, cherries, peaches, blackberries, black grapes, strawberries, blueberries and raspberries. These fruits contain varying amounts of the different varieties of catechins, but one study found strawberries offer a complex mix.

Catechin-Rich Tea

Brewed green tea is especially high in catechins, but the actual amount in a serving varies widely by brand, according to a 2012 report from ConsumerLab.com. The lab performed tests on teabags, loose tea and K-cups and found catechin content varied from 25 to 86 milligrams per serving of regular green tea, while matcha green tea provided anywhere from 17 to 109 milligrams.

Other teas, including black and fruit flavors, supply catechins as well. A review published in Food and Bioproducts Processing in 2015 found a high catechin content in Darjeeling tea, as well as teas infused with black currant, cherry, orange, lemon or strawberry. Adding sugar or cream to your brewed tea, however, may detract from its overall health benefits by upping your daily calorie count.

Catechins in Wine

In moderation, wine is another good beverage choice for health-promoting catechins. The University of California at Davis estimates that a 3- to 4-ounce serving of red table wine supplies anywhere from 8 to 33 milligrams of catechins. White wine offers less, with about 4 milligrams. Although catechins may prove beneficial for heart health, the American Heart Association recommends men stick to one or two servings of alcoholic beverages a day and women have only one.

A Little Daily Chocolate

Cocoa beans offer a rich amount of catechins; the darker and less processed, the higher the concentration. Raw cocoa nibs, available in some stores in bulk, are one of the least processed types of cocoa available to consumers, but the taste may prove too bitter for some palates. When selecting chocolate for its catechin content, opt for dark varieties that have a cocoa content of 70 percent or more and the least grams of sugar. Add-ins like currants, raisins, nuts and caramel significantly increase the calorie content of a chocolate bar, so stick with plain. For cocoa’s potential benefits to heart health, UC Davis suggests a daily serving of dark chocolate equal to about 30 calories.

Legumes and Nuts

Legumes contain catechins, too, with cooked broad beans offering the highest concentration, and fava beans also rich in these compounds. Nuts to choose for their significant catechin content include pecans, pistachios, almonds and hazelnuts.

About the Author

Paula Martinac holds a Master of Science in health and nutrition education from Hawthorn University, with an emphasis on healthy aging, cancer prevention, weight control and stress management. She is Board Certified in holistic nutrition and a Certified Food and Spirit Practitioner. Martinac runs a holistic health counseling practice and has written extensively on nutrition for various websites.